Cat Cow Stretch
-About
Move your spine gently to relax your back and neck. This stretch also helps improve your posture and prevents back pain.
Coach's Tips
Move your whole spine, not just your neck
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How to Cat Cow Stretch
Starting Position
Get into a position like crawling on your hands and knees, placing your palms and knees on the floor, and aligning your shoulders and hips.
Proper Form
1. Inhale, lowering your waist while lifting your chest and hips up (Cow Pose).
2. Keep your gaze steady and lengthen your spine.
3. Exhale, slowly rounding your waist and curling your back and shoulders up (Cat Pose).
4. Focus your gaze on your navel and lengthen your entire spine.
5. Alternate between Cow and Cat poses for 6 to 10 repetitions.
Breathing Technique
Inhale as you lower your waist, and exhale as you arch your back.
Precautions
Do not tense your neck and move naturally. Do not excessively bend your waist and only proceed within your own range of motion. If your knees or wrists hurt, use a mat or cushion.
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